There are many ways to lower your sodium intake. Here below are a few:
Choose fresh food items. If you have to choose canned foods, choose the ones without added salts. Examples: Unsalted nuts, dried beans and lentils.
Add less 'canned' vegetables to homemade dishes.
Select fat-free or low-fat milk, low-fat cheeses, as well as low-fat yogurt as low fat versions tend to have lower sodium as well.
When you dine out, tell the waitress how you want meals prepared. Ask for your dish to be prepared without salt.
Use spices and herbs, instead of salt to enhance the taste of your food. If you are using mixed spices, make sure the spice mixture does not have high sodium.
The last but not the least, make a habit of reading nutrition labels.